Here’s a challenging Kettlebell “300 Spartan” inspired workout for you. If you’re not familiar with what a “300” workout routine is, it was made popular from the movie, 300.
The training regimen was the brainchild of Mark Twight. Because of his workout training plans, many of the men in the movie went from being around 40 pounds overweight to being lean, mean, fighting machines in a matter of months.
It’s a challenge type of workout consisting of a variety of exercises in which you complete 300 total reps in a race against the clock.
Here’s The Original Spartan 300 Workout If You Aren’t Familiar With It
This workout is brutal but effective. If you aren’t in good shape or haven’t been training much (or at all) lately, you’ll want to build up to a workout like this.
With the 300 workout you don’t have standard sets or rest periods during the routine.
Instead, you complete each of the exercises rep total as quickly as you can, resting when you need to, then moving on to the next exercise, until you’ve finished the entire workout.
For example, the first exercise is 25 pull ups. Some of you may be able to crank out 15 to start with and then take one or two more sets to get the last 10 before moving on to exercise number two.
Some of you may break down the 25 reps into 5 sets of 5 reps each, resting just long enough to gather enough strength to complete the next set of 5 reps.
The 300 Workout Looks Like This:
1. Pullups – 25 reps
2. Deadlifts with 135 lbs – 50 reps
3. Pushups – 50 reps
4. 24-inch Box jumps – 50 reps
5. Floor wipers – 50 reps
6. Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
7. Pullups – 25 reps
Like I said, it’s a brutal workout! You can see why those 300 warriors had serious six pack abs. Most guys can’t even finish it, let alone finish it in a good time.
In fact, the guys in the movie did not train like this all the time. It was actually only a one time challenge workout after they’d been training for four months and most guys either didn’t even try it or didn’t finish it.
You could start out by cutting everything in half or a third, doing only 100 or 150 total reps. Or go for slightly less taxing exercises.
1. 10 bodyweight rows
2. 35 bodyweight squats
3. 15 pushups
4. 50 jumping jacks
5. 30 mountain climbers
6. 10 bodyweight rows
7. 10 close grip pushups
Now, For A Different Version Using Kettlebells
All you need for this workout routine is three kettlebells of varying weights. Yes, you can do this workout with dumbbells, if that’s what you have available.
We’ll be doing five different exercises. The sets will consist of 3 reps with the heaviest kettlebell, 5 with the next heaviest and 7 reps with the lightest.
The exercises are as follows:
1. Kettlebell Clean and Press
2. Kettlebell Squat (Kettlebell in rack position)
3. Kettlebell One Arm One Leg Row
4. Kettlebell Reverse Lunge (KB in rack position)
5. Kettlebell One Arm High Pull
You start with your weaker arm and the heaviest kettlebell.
Go down the list, performing the exercises in order, each for 3 reps. Then return to the first exercise and run through them with your dominant arm.
You then go to the next kettlebell and do the same thing for 5 reps.
Once those are completed grab the lightest kettlebell and perform the routine for 7 reps. That’s 150 reps total so you know what that means. Go through the entire routine one more time.
You can stop and rest whenever you need to. Track your time and the next time you perform the routine try and beat your time. If you ever make it through the routine with minimal rest where you feel you can’t beat that time, move up to heavier kettlebells (or dumbbells).
On the clean and press you may find you need to do a push press instead of a regular strict press, at least with the heaviest kettlebell.
If you want even more of a cardio workout from this kettlebell 300 workout and want to REALLY feel the burn, just go through the cycle once with lighter kettlebells and go for 6, 10 and 14 reps.
That will get you 300 reps the first time through the exercises.
Don’t Just READ This Article TRY The Workout!
Remember, this is a challenge. Don’t do this workout all the time. Maybe once a month or so. Be sure and record your time and try and beat it the next time you hit this workout.